# Plant-Based Protein Planner (Grams per Day and Food Servings)

Estimate your daily protein target in grams and see how many servings of lentils, tofu, tempeh and other plant foods it takes.

- URL: https://toolstackhub.co.uk/tools/plant-protein-planner/
- Category: Calculators
- Price: free, no sign-up
- Privacy: runs in the browser; input is not uploaded
- Last updated: 2026-10-08

## About
The Plant-Based Protein Planner estimates a daily protein range from your body weight and activity, then shows how many grams of common plant foods give that amount. The target uses well-known ranges in grams per kilogram of body weight: 0.8 for a typical adult, higher for regular exercise and for building muscle. Food values are typical figures for cooked or ready-to-eat foods, so labels will differ.

## How to use
1. Enter your body weight in kilograms.
2. Choose your activity or goal. The grams per kilogram figure is shown in each option.
3. Choose whether to add a margin for the slightly lower digestibility of some plant proteins.
4. Read your daily target and the amount of each food that would supply it on its own, then mix foods across the day.

## FAQ
**How much protein does a vegan need?** The common reference figure for adults is 0.8 g per kg of body weight, and active people often aim for 1.2 to 2.0 g per kg. Some experts suggest a small extra margin for plant sources.

**What are good plant protein sources?** Lentils, chickpeas, beans, tofu, tempeh, edamame, seitan, oats, nuts, seeds and soya milk all contribute.

**Is this medical advice?** No. It is a rough estimate. See a doctor or dietitian for personal advice.

**Is the Plant-Based Protein Planner (Grams per Day and Food Servings) free?** Yes, with no sign-up or limits.